Strength :
Bench Press
12-10-8-8-6
Between Set
1 Legless Rope Climbe (5m)
Condtioning :
AMRAP 16Min
21 V - Ups
15 Wall Ball
9 Dual Devil Press
6 Man Maker
300m Row/600m Bike
Endurance :
Crossift GirlS WOD - "Nicole"
AMRAP 20Min
400M Run
Max Pull Ups
Cash Out :
50 HR Push Ups
50 Sit Ups
50 Jump Squat